Take your MEDs (Minimum Effective Dosage)

This 3 day, fullbody program combines dynamic, functional movements with compound lifts to hit every part of your body while covering all your bases. 

Workouts start with kettlebell movements to prime your CNS, then progress to traditional powerlifting and bodybuilding components to get those gainz! 
Workouts end with a healthy dose of conditioning.

Perfect program to combine with other 
training and pairs well with a dedicated conditioning program. Can be done every other day (i.e. Monday/Wednesday/Friday)

Rest 60-90 seconds between each set of ballistic movements (kb swings/snatches)

Rest 2-3 minutes for powerlifting movements (bench, dead, squat)

Rest 60 seconds for all other movements.

Feel free to add accessory movements as needed.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Snatch (Kettlebell)

Front Squat (Paused)

Pendlay Row

Dip (Bodyweight)

Lat Pulldown (Single Arm)

Lateral Raise (Dumbbell)

Incline Curl (Dumbbell)

Step-Up (Weighted)

Kettlebell Clean & Press

Squat (Barbell)

Reverse Lunge (Barbell)

Bench Press (Dumbbell)

Chin-Up (Weighted)

Dip (Weighted)

Dumbbell Row

Overhead Tricep Extension (Cable)

Farmer's Walk (Weighted)

Kettlebell Swing

Deadlift (Barbell)

Incline Bench Press (Barbell)

Chest Supported Row (Machine)

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Face Pull

Leg Extension

Goblet Squat

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